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Home > PDHPE > Core 2 - Factors Affecting Performance > How does training affect performance? > How does training affect performance?

Aerobic training has several functions:

• It increases cardiorespiratory efficiency (the ability of the body to deliver and utilise oxygen).
• It reduces coronary heart disease and improves general health.
• It assists in weight control.

When designing an aerobic training program, the FITT principle forms the basis of the program.

Frequency

Frequency refers to the number of times exercise is carried out per week. In general terms, a minimum of 3 times a week would be recommended to gain an aerobic benefit.

Intensity

Intensity refers to the level of effort during an exercise session. Intensity is usually determined using an athlete’s heart rate. As exercise intensity increases, heart rate also increases. Most aerobic training should take place with a heart rate between 60% and 90% of a person's maximum heart rate ( i.e. 220 beats per minute minus their age).

Another way of observing intensity is through a "talk test". As exercise intensity increases being able to talk normally and comfortably becomes more difficult.

Time

Time refers to the duration of each training session. The minimum length of time a person should exercise continuously to gain an aerobic benefit, is 20 minutes. The longer the training session lasts, the greater the training benefits. Generally, continuous aerobic exercise between 20 minutes to one hour in length will achieve an improvement in aerobic fitness.

Type

Type refers to the nature of activity or exercise undertaken. The type of activity undertaken will quite often reflect the way in which an individual chooses to perform an activity.

Student activity

Examine The new runners training program and answer the following questions: Discuss the application of "intensity" throughout the program. Note: The pace at which the individual is to walk or run will show the intensity. As the required pace is increased the amount of time they are given to run each mile will decrease. A mile is approximately 1.6 kilometres. Discuss the application of "time" in the program. How do intensity and time relate to progressive overload for aerobic conditioning? Provide examples of how they can be used to progressively overload the athlete.

The purpose and goals of an aerobic training program will determine the application of each of the FITT principles. For example, the table below shows a training program for a distance runner compared with a program for an athlete who wishes to lose weight.

 

FITT Principle	Program for a distance runner	Athlete on a weight loss program
Frequency	Up to 6 sessions per week.	3 times per week.
Intensity	Approximately 85% of maximum heart rate.	Approximately 65-70% of maximum heart rate.
Time	One hour.	Beginning at 20-30 minutes building up over the program.
Type	Very specific to running.	A variety of activities including walking, swimming and tennis.

 

Student activity
One type of aerobic conditioning is continuous running. Go to the Sports Coach site. Read the section on continuous interval running and use the information contained in the text to complete the attached table.

 

% of max of heart rate	Energy source	Energy system	Duration of activity	Who does it help?	What does it improve?
50-60%
60-70%
70-80%
80-90%
90-100%

Further reading on this issue can be found at the Australian Institute of Sport site, How much huff and puff? Training Endurance

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